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7 Shoulders

This document outlines a 7-shoulders workout routine consisting of 99 exercises targeting the shoulders and surrounding muscle groups. The exercises include variations of presses, raises, rows and stretches performed with dumbbells, barbells, cables, kettlebells, gym machines and bodyweight. Most exercises note the required equipment as dumbbells or a full gym setup with machines and cables. The routine provides a comprehensive list of options to target all parts of the shoulders, rear delts and rotator cuff muscles.

Uploaded by

marcogu2021
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
115 views20 pages

7 Shoulders

This document outlines a 7-shoulders workout routine consisting of 99 exercises targeting the shoulders and surrounding muscle groups. The exercises include variations of presses, raises, rows and stretches performed with dumbbells, barbells, cables, kettlebells, gym machines and bodyweight. Most exercises note the required equipment as dumbbells or a full gym setup with machines and cables. The routine provides a comprehensive list of options to target all parts of the shoulders, rear delts and rotator cuff muscles.

Uploaded by

marcogu2021
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

7-SHOULDERS
WORKOUT

EXERCISE 1
DUMBBELL PUSH PRESS
Equipment: Dumbbells, Full Gym

EXERCISE 2
STANDING DUMBBELL SHOULDER
PRESS
Equipment: Dumbbells, Full Gym

EXERCISE 3
ARM SCISSORS
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 4
ARM SCISSORS
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 5
SIDE ARM RAISES
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 6
ARM CIRCLES
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 7
DUMBBELL LATERAL RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 8
DUMBBELL SHOULDER PRESS
Equipment: Dumbbells, Full Gym

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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

EXERCISE 9
SMITH MACHINE BEHIND NECK
PRESS
Equipment: Full Gym, Machine

EXERCISE 10
SMITH MACHINE SHOULDER PRESS
Equipment: Full Gym, Machine

EXERCISE 11
CABLE LATERAL RAISE
Equipment: Cable, Full Gym,
Resistance Band

EXERCISE 12
CABLE LATERAL RAISE
Equipment: Cable, Full Gym,
Resistance Band

EXERCISE 13
45 DEGREE INCLINE ROW
Equipment: Dumbbells, Full Gym

EXERCISE 14
LEVER SHOULDER PRESS
Equipment: Full Gym, Machine

EXERCISE 15
SEATED BARBELL SHOULDER PRESS
Equipment: Barbell, Full Gym

EXERCISE 16
STANDING CLOSE GRIP MILITARY
PRESS
Equipment: Barbell

EXERCISE 17
BARBELL MILITARY PRESS
(OVERHEAD PRESS)
Equipment: Barbell, Full Gym

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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

EXERCISE 18
DUMBBELL CHEST SUPPORTED
LATERAL RAISES
Equipment: Dumbbells, Full Gym

EXERCISE 19
DUMBBELL CHEST SUPPORTED
LATERAL RAISES
Equipment: Dumbbells, Full Gym

EXERCISE 20
DUMBBELL 6 WAY RAISE
Equipment: Dumbbells

EXERCISE 21
DUMBBELL 4 WAY LATERAL RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 22
ALTERNATING DUMBBELL FRONT
RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 23
TWO ARM CABLE FRONT RAISE
Equipment: Cable, Full Gym

EXERCISE 24
TWO ARM DUMBBELL FRONT RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 25
DUMBBELL FRONT RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 26
CABLE FRONT RAISE
Equipment: Cable, Full Gym,
Resistance Band

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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

EXERCISE 27
LEANING SINGLE ARM DUMBBELL
LATERAL RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 28
SEATED BEHIND NECK PRESS
Equipment: Barbell, Full Gym

EXERCISE 29
REAR DELT FLY MACHINE
Equipment: Full Gym, Machine

EXERCISE 30
SEATED REAR LATERAL DUMBBELL
RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 31
HALF ARNOLD PRESS
Equipment: Dumbbells, Full Gym

EXERCISE 32
ARNOLD PRESS
Equipment: Dumbbells, Full Gym

EXERCISE 33
SEATED DUMBBELL LATERAL RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 34
CABLE REAR DELT FLY
Equipment: Cable, Full Gym,
Resistance Band

EXERCISE 35
BENT OVER LATERAL RAISE
Equipment: Dumbbells, Full Gym

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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

EXERCISE 36
BENT ARM LATERAL RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 37
CABLE UPRIGHT ROW
Equipment: Cable, Full Gym

EXERCISE 38
FACE PULL
Equipment: Cable, Full Gym

EXERCISE 39
HALF KNEELING HIGH CABLE ROW
ROPE
Equipment: Cable, Full Gym

EXERCISE 40
LEANING CABLE LATERAL RAISE
Equipment: Cable, Full Gym

EXERCISE 41
DUMBBELL UPRIGHT ROW
Equipment: Dumbbells, Full Gym

EXERCISE 42
BODYWEIGHT MILITARY PRESS
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 43
PUSH PRESS
Equipment: Barbell, Full Gym

EXERCISE 44
EZ BAR UPRIGHT ROW
Equipment: Barbell, Full Gym

EXERCISE 45
DUMBBELL LYING ONE-ARM REAR
LATERAL RAISE
Equipment: Dumbbells, Full Gym

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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

EXERCISE 46
LATERAL RAISE MACHINE
Equipment: Full Gym, Machine

EXERCISE 47
SCOTT PRESS
Equipment: Dumbbells, Full Gym

EXERCISE 48
BAND PULL-APART
Equipment: Cable, Full Gym,
Resistance Band

EXERCISE 49
BENT OVER REVERSE CABLE FLY
Equipment: Cable, Full Gym,
Resistance Band

EXERCISE 50
BENT-OVER BARBELL REVERSE RAISE
Equipment: Barbell, Full Gym

EXERCISE 51
WEIGHTED ROUND ARM
Equipment: Dumbbells, Full Gym

EXERCISE 52
WEIGHT PLATE FRONT RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 53
TWO ARM CABLE LATERAL RAISE
Equipment: Cable, Full Gym

EXERCISE 54
LANDMINE SQUAT TO PRESS
Equipment: Full Gym, Landmine

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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

EXERCISE 55
CABLE SHOULDER PRESS
Equipment: Cable, Full Gym,
Resistance Band

EXERCISE 56
BARBELL REAR DELT RAISE
Equipment: Barbell, Full Gym

EXERCISE 57
DOUBLE CABLE FRONT RAISE
Equipment: Cable, Full Gym

EXERCISE 58
STANDING SMITH MACHINE
SHOULDER PRESS
Equipment: Full Gym, Machine

EXERCISE 59
DUMBBELL W PRESS
Equipment: Dumbbells, Full Gym

EXERCISE 60
DUMBBELL SCAPTION
Equipment: Dumbbells, Full Gym

EXERCISE 61
BARBELL CLEAN AND PRESS
Equipment: Barbell, Full Gym

EXERCISE 62
DUMBBELL CUBAN PRESS
Equipment: Dumbbells, Full Gym

EXERCISE 63
DUMBBELL CUBAN EXTERNAL
ROTATION
Equipment: Dumbbells, Full Gym

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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

EXERCISE 64
STANDING ALTERNATING DUMBBELL
SHOULDER PRESS
Equipment: Dumbbells, Full Gym

EXERCISE 65
CABLE EXTERNAL SHOULDER
ROTATION
Equipment: Cable, Full Gym

EXERCISE 66
CABLE INTERNAL SHOULDER
ROTATION
Equipment: Cable, Full Gym

EXERCISE 67
ACROSS CHEST SHOULDER STRETCH
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 68
STANDING REACH UP BACK
ROTATION STRETCH
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 69
SHOULDER STRETCH BEHIND BACK
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 70
INCLINE DUMBBELL SIDE LATERAL
RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 71
DUMBBELL SIDE LYING REAR DELT
RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 72
SINGLE ARM CIRCLES
Equipment: Full Gym, NO EQUIPMENT

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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

EXERCISE 73
DUMBBELL LATERAL TO FRONT RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 74
ONE-ARM BENT OVER CABLE
LATERAL RAISE
Equipment: Cable, Full Gym

EXERCISE 75
HANDSTAND PUSH-UP
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 76
EZ BAR UNDERHAND PRESS
Equipment: Barbell, Full Gym

EXERCISE 77
DUMBBELL LYING EXTERNAL
SHOULDER ROTATION
Equipment: Dumbbells, Full Gym

EXERCISE 78
INCLINE DUMBBELL REVERSE FLY
Equipment: Dumbbells, Full Gym

EXERCISE 79
INCLINE DUMBBELL Y-RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 80
DUMBBELL INCLINE T-RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 81
BENCH SUPPORTED DUMBBELL
EXTERNAL ROTATION
Equipment: Dumbbells, Full Gym

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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

EXERCISE 82
DUMBBELL SEATED BENT OVER REAR
DELT ROW
Equipment: Dumbbells, Full Gym

EXERCISE 83
DUMBBELL STANDING PALMS IN
PRESS
Equipment: Dumbbells

EXERCISE 84
LYING SHOULDER PRESS
Equipment: Dumbbells, Full Gym

EXERCISE 85
DUMBBELL STANDING PALMS IN
PRESS
Equipment: Dumbbells

EXERCISE 86
DUMBBELL REAR DELT ROW
Equipment: Dumbbells, Full Gym

EXERCISE 87
KETTLEBELL ONE-ARM MILITARY
PRESS
Equipment: Full Gym, Kettlebell

EXERCISE 88
KETTLEBELL SPLIT SNATCH
Equipment: Full Gym, Kettlebell

EXERCISE 89
KETTLEBELL WINDMILL
Equipment: Full Gym, Kettlebell

EXERCISE 90
KETTLEBELL SWINGS
Equipment: Full Gym, Kettlebell

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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

EXERCISE 91
KETTLEBELL ARNOLD PRESS
Equipment: Full Gym, Kettlebell

EXERCISE 92
BENT OVER REAR DELT FLY |
GYMSTICK
Equipment: Full Gym, Gymstick,
Resistance Band

EXERCISE 93
CABLE SEATED SHOULDER INTERNAL
ROTATION
Equipment: Cable, Full Gym

EXERCISE 94
HALF KNEELING CABLE EXTERNAL
ROTATION
Equipment: Cable, Full Gym

EXERCISE 95
LANDMINE LATERAL RAISE
Equipment: Full Gym, Landmine

EXERCISE 96
SEATED DUMBBELL FRONT RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 97
SCAPULAR PROTRACTION AND
RETRACTION
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 98
ONE ARM KETTLEBELL SNATCH
Equipment: Full Gym, Kettlebell

EXERCISE 99
CROSS CABLE FACE PULL
Equipment: Cable, Full Gym

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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

EXERCISE 100
ONE ARM LANDMINE ROW
Equipment: Barbell, Full Gym,
Landmine

EXERCISE 101
RESISTANCE BAND SEATED
SHOULDER PRESS
Equipment: Full Gym, Resistance Band

EXERCISE 102
BENCH PIKE PUSH-UP
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 103
PIKE PUSH-UP
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 104
TALL KNEELING ONE ARM KETTLEBELL
PRESS
Equipment: Full Gym, Kettlebell

EXERCISE 105
KETTLEBELL CLEAN AND JERK
Equipment: Full Gym, Kettlebell

EXERCISE 106
DUMBBELL LYING REAR LATERAL
RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 107
DUMBBELL LYING REAR LATERAL
RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 108
SIDE LYING REAR DELT DUMBBELL
RAISE
Equipment: Dumbbells, Full Gym

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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

EXERCISE 109
SCAPULA DIPS
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 110
EZ-BAR INCLINE FRONT RAISE
Equipment: Barbell

EXERCISE 111
BARBELL FRONT RAISE TWIST
Equipment: Barbell, Full Gym

EXERCISE 112
KETTLEBELL SHOULDER PRESS
Equipment: Full Gym, Kettlebell

EXERCISE 113
WALL-SUPPORTED HANDSTAND
PUSH-UPS
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 114
TOWEL SHOULDER STRETCH
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 115
KETTLEBELL THRUSTER
Equipment: Full Gym, Kettlebell

EXERCISE 116
ONE ARM DUMBBELL SNATCH
Equipment: Dumbbells, Full Gym

EXERCISE 117
BAND FRONT LATERAL RAISE
Equipment: Full Gym, Resistance Band

EXERCISE 118
SHOULDER PENDULUM
Equipment: Full Gym, NO EQUIPMENT

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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

EXERCISE 119
90-DEGREE CABLE EXTERNAL
ROTATION
Equipment: Cable, Full Gym,
Resistance Band

EXERCISE 120
SEATED BALLERINA EXERCISE
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 121
SEATED SCAPULAR RETRACTION
EXERCISE
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 122
FOAM ROLLER POSTERIOR
SHOULDER
Equipment: Foam Roller, Full Gym

EXERCISE 123
FOAM ROLLER FRONT SHOULDER
AND CHEST
Equipment: Foam Roller, Full Gym

EXERCISE 124
ROTATOR CUFF STRETCH
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 125
ASSISTED REVERSE STRETCH (CHEST
AND SHOULDER)
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 126
LYING UPPER BODY ROTATION
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 127
KNEELING BACK ROTATION
Equipment: Full Gym, NO EQUIPMENT

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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

EXERCISE 128
SERRATUS WALL SLIDE WITH FOAM
ROLLER
Equipment: Foam Roller, Full Gym

EXERCISE 129
WALL SUPPORTED ARM RAISES
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 130
BACKHAND RAISE
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 131
DUMBBELL SEATED CUBAN PRESS
Equipment: Dumbbells, Full Gym

EXERCISE 132
KNEELING CABLE SHOULDER PRESS
Equipment: Cable, Full Gym

EXERCISE 133
WALL SLIDES
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 134
KNEELING T-SPINE ROTATION
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 135
CHEST SUPPORTED DUMBBELL
FRONT RAISES
Equipment: Dumbbells, Full Gym

EXERCISE 136
ONE-ARM DUMBBELL UPRIGHT ROW
Equipment: Dumbbells, Full Gym

EXERCISE 137
SINGLE ARM ARNOLD PRESS
Equipment: Dumbbells, Full Gym

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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

EXERCISE 138
KNEELING LANDMINE PRESS
Equipment: Full Gym, Landmine

EXERCISE 139
DUMBBELL Z PRESS
Equipment: Dumbbells, Full Gym

EXERCISE 140
ALTERNATE DUMBBELL LATERAL
RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 141
BACK SLAPS WRAP AROUND
STRETCH
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 142
FRONT RACK PVC STRETCH
Equipment: Full Gym

EXERCISE 143
SHOULDER EXTERNAL ROTATION
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 144
SHOULDER INTERNAL ROTATION
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 145
LATERAL RAISE WITH TOWEL ON
WALL
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 146
ALTERNATING SHOULDER FLEXION
Equipment: Full Gym, NO EQUIPMENT

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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

EXERCISE 147
BANDED SHOULDER EXTERNAL
ROTATION
Equipment: Full Gym, Resistance Band

EXERCISE 148
BANDED SHOULDER FLEXION
Equipment: Full Gym, Resistance Band

EXERCISE 149
BANDED SHOULDER EXTENSION
Equipment: Full Gym, Resistance Band

EXERCISE 150
BAND SINGLE ARM SHOULDER
PRESS
Equipment: Full Gym, Resistance Band

EXERCISE 151
BENT-OVER DUMBBELL REAR DELT
RAISE WITH HEAD ON BENCH
Equipment: Dumbbells, Full Gym

EXERCISE 152
HINDU PUSH-UPS
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 153
BARBELL UPRIGHT ROW
Equipment: Barbell, Full Gym

EXERCISE 154
BARBELL FRONT RAISE
Equipment: Barbell, Full Gym

EXERCISE 155
BARBELL THRUSTER
Equipment: Barbell, Full Gym

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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

EXERCISE 156
STANDING REVERSE SHOULDER
STRETCH
Equipment: Full Gym, NO EQUIPMENT

EXERCISE 157
RESISTANCE BAND BENT OVER REAR
DELT FLY
Equipment: Full Gym, Resistance Band

EXERCISE 158
MEDICINE BALL OVERHEAD SLAM
Equipment: Exercise Ball, Full Gym

EXERCISE 159
RESISTANCE BAND PULL APART
Equipment: Full Gym, Resistance Band

EXERCISE 160
DUMBBELL WINDMILL
Equipment: Dumbbells, Full Gym

EXERCISE 161
DUMBBELL IRON CROSS
Equipment: Dumbbells, Full Gym

EXERCISE 162
INCLINE LANDMINE PRESS
Equipment: Full Gym, Landmine

EXERCISE 163
DUMBBELL SINGLE ARM LATERAL
RAISE
Equipment: Dumbbells, Full Gym

EXERCISE 164
DUMBBELL SEATED ALTERNATE
FRONT RAISE
Equipment: Dumbbells, Full Gym

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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

EXERCISE 165
SWING | GYMSTICK
Equipment: Full Gym, Gymstick,
Resistance Band

EXERCISE 166
SINGLE ARM UPRIGHT ROW |
GYMSTICK
Equipment: Full Gym, Gymstick,
Resistance Band

EXERCISE 167
SINGLE ARM UPRIGHT ROW |
GYMSTICK
Equipment: Full Gym, Gymstick,
Resistance Band

EXERCISE 168
BEHIND THE HEAD MILITARY PRESS |
GYMSTICK
Equipment: Full Gym, Gymstick,
Resistance Band

EXERCISE 169
SKIER | GYMSTICK
Equipment: Full Gym, Gymstick,
Resistance Band

EXERCISE 170
FACE PULL WITH RESISTANCE BAND
Equipment: Full Gym, Gymstick,
Resistance Band

EXERCISE 171
BENT OVER ROW | GYMSTICK
Equipment: Full Gym, Gymstick,
Resistance Band

EXERCISE 172
BATTLE ROPE
Equipment: Full Gym

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7-SHOULDERS » Workout Routine Created By Marco GU 29/10/23, 09:42

Workout Planner © 2023 - All Rights Reserved

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